8:15
WARM-UP:
3 rounds
20 Line Jumps, 10 PVC OH Squat, 5 Teeter Totter
Dynamic Stretch
STRENGTH:
OH Squat (OTR)
(8)2 on Slant Board
(4)2 (3)2 (2)2 (1)2
WOD: ALLIGATOR PIT
For Total Wallwalk Reps:
2 Rounds
4 min AMRAP
30/20 Calorie Bike
WTR Max Effort Wallwalks
Rest 2 min.
4 min AMRAP
500/400m Row
WTR Max Effort Wallwalks
Rest 2 min.
ICING:
KOT – Reverse Nordic 20 Reps
The 2024